I get it. Veggie burgers have a bad reputation. I've had my own share of downers, that's for sure. But we’re out to change it with these tasty black bean burgers. This recipe uses both pre-cooked black beans and quinoa. They also require a little time in the fridge, so plan ahead and mix these up the night or morning before you want to cook them. They are a great thing to keep in your freezer and pull out when a burger craving hits.
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BLACK BEAN BURGERS
- 1 tablespoon coconut oil plus more for cooking
- 1 small onion finely diced
- 4 cloves garlic minced
- 1 1/2 cups cooked black beans drained OR 15-ounce can, drained
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs
- 1/4 cup sunflower seeds
- 1/4 cup chopped sun-dried tomatoes drained if packed in oil
- 1/4 cup chopped cilantro optional
- 1 teaspoon each: cumin and chili powder
- Sea salt to taste
- 6 in hamburger buns split half
- 1 tomato sliced
- 6 slices cheddar cheese
- 1 red onion sliced
- 6 tender lettuce leaves
Heat the 1 tablespoon coconut oil in a skillet. Add the onion and saute until softened, about 5-10 minutes. Add garlic and cook for 30-60 seconds.
Transfer to a mixing bowl and add all of the other ingredients in the bowl. Use your hands or potato masher to mash everything together, especially the beans. The mixture will be rather sticky. Taste and add salt, if needed.
Line a baking sheet or plate with parchment paper or plastic wrap. Form the burger mixture into 6 balls of equal size. Place the balls spaced about 3” apart on the plate or tray. Flatten gently with the palm of your hand to form a patty about 4-inches in diameter. Cover with plastic wrap and refrigerate or freeze until firm. (Wrap each burger individually if making ahead and storing in freezer.) If possible, don’t skip this step - it makes it much easier to cook and flip the burgers.
To cook burgers, heat a large nonstick skillet over medium-high heat. Add a little coconut oil to the pan and let it get nice and hot, about 20-30 seconds. Place the burgers in the hot pan, working in batches, if needed. Cook first side until golden brown, about 5-8 minutes. Gently flip the burgers over and cook on the remaining side. If cooking burgers frozen, they will take a few extra minutes to warm through.
Serve with toppings on a bun with a side of baked sweet potato fries.
Notes: These are more delicate than meat burgers, and hold together best after being refrigerated or frozen. Be gentle when turning. Tip: To make these gluten-free, substitute gluten-free bread crumbs or almond meal for the regular bread crumbs. Serve on a gluten-free bun or bed of leafy greens.
SWEET POTATO WEDGES
- 1 tablespoon olive oil
- 2 large sweet potatoes peeled if desired, cut into 8 wedges each
- Sea salt to taste
Line two baking sheets with parchment paper. Heat oven to 450° Adjust oven racks so one is closer to the bottom of the oven, and one is closer to the top.
Toss the sweet potato wedges with the olive oil and arrange in single layers on the baking sheets. Sprinkle with sea salt.
Place the baking sheets in the oven and bake for about 10-15 minutes. Switch the baking sheets, top to bottom, and continue baking until fries are tender and golden on the edges, an additional 10-15 minutes.